March 9, 2016 admin

03/11/2016: Kettlebell Workout (Press, Swing) and Friday Flab Away!

Coach Amy came out to "play" during the Smugs Fitness #GirlsWhoLift workout on Wednesday (every Wednesday, 9:30 AM). Based on her expression, she really seemed to enjoy the High/low Carry!

Workout #71 of 366  (2016)

FRIDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, and 25 Jumping Jacks.

EQUIPMENT NEEDED: Kettlebell

Complete 5 Rounds of the following

30 seconds One Arm Kettlebell Swings  (strong arm)

30 seconds Press (strong arm)

30 seconds One Arm Kettlebell Swings  (stronger arm)

30 seconds Press (stronger arm)

30 seconds SPRINT

30 seconds REST

FRIDAY FlAB AWAY:

3 minute Abs!

40 seconds Spiderman Plank, 20 seconds REST

50 seconds Dead Bugs, 10 seconds REST

60 seconds Situps, DONE!